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A unique and aromatic Goan fish curry where mackerel is simmered in a tangy gravy. The distinctive flavor comes from a special masala of roasted urad dal, fenugreek seeds, and fresh coconut.
For 4 servings
Prepare the Fish
Roast the Spices
Grind the Masala Paste
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A unique and aromatic Goan fish curry where mackerel is simmered in a tangy gravy. The distinctive flavor comes from a special masala of roasted urad dal, fenugreek seeds, and fresh coconut.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 441.86 calories per serving with 25.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Curry Base
Simmer the Curry and Cook the Fish
Serve
This curry also works beautifully with other oily fish like sardines (tarle), pomfret (paplet), or even prawns (sungta).
Instead of tamarind, use 4-5 dried kokum petals. Add them to the gravy along with the water and let them release their flavor before adding the fish.
Adjust the number of dried red chillies to your preference. Using Kashmiri chillies will impart a vibrant red color without excessive heat.
Mackerel is one of the best dietary sources of Omega-3s, which are essential for brain function, reducing inflammation, and lowering the risk of heart disease.
The combination of Omega-3s from the fish and curcumin from turmeric powder provides potent anti-inflammatory benefits, which can help manage chronic inflammation in the body.
Fenugreek seeds are known to aid digestion and can help soothe the gastrointestinal tract. The fiber from coconut also contributes to a healthy digestive system.
The spices used in the curry, such as turmeric and chillies, are rich in antioxidants and vitamins that help strengthen the immune system.
'Uddamethi' is a combination of two Konkani words: 'Udid' (urad dal) and 'Methi' (fenugreek seeds). These two ingredients form the unique flavor base of this specific Goan curry.
Bitterness in Uddamethi is almost always caused by over-roasting or burning the fenugreek (methi) seeds. It's crucial to roast them on low heat for less than a minute, just until they darken slightly and become fragrant, then immediately remove them from the hot pan.
Yes, while mackerel is traditional, this curry base is versatile. It pairs well with other oily fish like sardines, or you can also use pomfret or even prawns.
Yes, it is quite healthy. Mackerel is an excellent source of Omega-3 fatty acids, which are great for heart and brain health. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties. It's a balanced and nutritious dish when eaten with rice.
A single serving of this Mackerel Uddamethi contains approximately 420-450 calories, primarily from the fish and coconut. This is an estimate and can vary based on the exact size of the fish and amount of coconut used.
Store any leftover curry in an airtight container in the refrigerator for up to 2 days. The flavors often improve overnight. Reheat gently on the stovetop over low heat to avoid breaking the fish.